FUNCTIONAL FITNESS
With a partner for total time:
100 Pull-up
150 Push-up
200 Sit-up
250 Air Squat
(every time you break, partner 2 must run an 80m shuttle before starting their set)
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STRONGFIT
Week 3
2 rounds: (very light)
12 Lateral Raise
12 Front Raise
12 Rear Delt Fly
Standing Overhead Press
8(L) 8(M) 8(MH) 8(H)
Lat Pulldown
10(L) 10(M) 10(MH) 10(H)
Machine Triceps Kickback
12(L) 12(M) 12(MH) 12(H)
Incline Dumbbell Curl
3×15 (M)
Lateral Raise
3×15 (M)
AMRAP 7:00
7 Cal Row
7 Push-up
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COMPETITOR
3 sets:
10 Bird Dog (total)
10 Windshield Wipers (total)
10 Lateral Ball Slam (total)
Deadlift
60% 2×12
70% 2×8
(touch & go reps)
AMRAP 20:00
20m Sled Push
15/12 Calorie Assault Bike
(increase weight each round. start at 135/90)
5 rounds for time:
60 Double Under
6 Thruster 155/105
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WEIGHTLIFTING
Cycle 1/Week 5
Power Snatch
70% 5×2
Power Clean + Power Jerk
70% 4(2+2)
Back Squat
80% 2×4
Good Morning
3×10 (M)
Chin-up
3xAMRAP
“We first make our habits, and then our habits make us.”
~John Dryden
